WARM UP – MOBILITY

2 rounds: Tabata clock (4 mins)

Russian KB swings (light – moderate warm-up weight)

Band pull aparts

Step down box jumps

Banded shoulder presses

Quick dynamic stretch out (hips / hamstrings / calves / overhead etc.)

Warm-up / Tech:

Hang power clean & Shoulder to overhead w/ empty barbell

Hanging / Beat swing / Toes to bar progressions

WOD A

HIP POP HOORAY

Complete 6 rounds for time:

8 Hang power clean (135/95)

12 Toes to bar

8 Shoulder to overhead (135/95)

12 Box jump overs (24/20)

– Rest 90s between rounds –

Record final time to finish round 6 (include the rest)

Scale (load, movement and/or reps) so that most sets can be completed unbroken, or in 2 quick sets.

WOD B

In remaining class time work steadily through 3 rounds of:

12-15 Barbell bent over rows (wider pronated grip)

12-15 Seated wide elbow dumbbell shoulder press (sit on your 20″ box)

30-45s Hollow hold (weighted if possible – press plate up over shoulders)

– rest as needed between movements / rounds

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